Mar 19 2008

March 19, 2008

Published by Breck at 12:01 am under Workout of the Day (WOD)

Wednesday 080319

5 rounds for time of:

20 Pull-ups

7 Push-jerks (Men 135 lbs, Women 85 lbs)

Post time to responses.

Click here for a demonstration of the push jerk.

A common mistake on the push jerk is not opening the hips to full extension.  Click here for a video that shows this common fault and how to correct it.

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9 Responses to “March 19, 2008”

  1. # Nicoleon 19 Mar 2008 at 8:56 am

    I love the demonstration videos you’ve been posting Breck, very helpful!!

  2. # Davidon 19 Mar 2008 at 9:32 am

    32/M/171

    “Fight Gone Bad”
    65# and 20# ball
    171

    Last time:
    11/28/07
    65# and 12# ball
    154

  3. # Dannyon 19 Mar 2008 at 11:36 am

    awesome job David!

  4. # Nicoleon 19 Mar 2008 at 11:54 am

    Hey guys! I just wanted to introduce (unless you’ve already seen it of course) everyone to a handy resource that I frequent daily! Robb is the gentlemen who spoke at the Cert about the value of good nutrition… he’s awesome! He’s got lots of interesting stuff on his blog, www.robbwolf.com ,he is also an affiliate through CF NorCal. Check it out!

  5. # Davidon 19 Mar 2008 at 12:19 pm

    Thanks Danny!

    I was shooting for 200 but my box jumps dropped off a lot as did my wall ball. Everything else was fairly consistent.

  6. # Markon 19 Mar 2008 at 4:36 pm

    Nicole, thanks for the Robb Wolf referral. Lots of interesting information there.

    I had intended to do “Fight Gone Bad”, but I don’t have Wall Ball access, the same wrist injury that keeps me doing chin-ups instead of pull-ups also keeps me from doing SDLHP, and I don’t have plyo box access. So I did a weird modification of everything in “Fight Gone Bad” and did not try to keep count and keep the clock. I just did fixed reps.

    I did 3 rounds of 15×30lb. thrusters as a sub for wall ball, 15×45lb. back squats as a sub for the box jumps, 10×60lb. push press, and 2 minutes of rowing instead of 1 minute to compensate for no SDLHP. I got 24 calories in 2 minutes of rowing. My 1 minute break occurred when I walked across the gym from the weights to the row machine.

    I think I have torn a nerve in my wrist. I can do lots of movements and lifts with no problem, but if I lower myself from the chin bar, or lower the barbell from SDLHP, or lower the bar too abruptly from a clean, then it feels like a tendon is being jerked out of my forearm. Does not seem to get worse or better no matter how much I do of other exercises. I can lower myself from a chin-up with no pain, but a lowering from a pull-up is excruciating. It sucks to be my right arm.

  7. # Dannyon 19 Mar 2008 at 6:39 pm

    5 rounds for time of:
    20 Pull-ups
    7 Push-jerks w/ 115lbs.

    time: 9:38

  8. # Breckon 19 Mar 2008 at 6:59 pm

    5 rounds for time of:

    20 Pull-ups

    7 Push-jerks (Men 135 lbs, Women 85 lbs)

    As Rx’d Time:6:49

  9. # Nicoleon 19 Mar 2008 at 7:01 pm

    5 rounds for time of:

    20 Pull-ups (Jumping)

    7 Push-jerks w/ 75lbs

    Time: 15:07

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